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Category Archives: Losing Weight USA

The Common Myths of Low Carbohydrate Diets

Posted on August 14, 2013 by

Low Carb Diet Myths

Low Carb Diet Myths

This week’s Webinar (Tuesday, August 13th from 6pm-6:30pm) is called “Common Myths of Low Carbohydrate Diets”.  What to eat can be so confusing.  Low calorie…low fat…low carbohydrate??  Dr. Clark dispels some myths you wonder about and simplifies this whole “diet” thing.  You won’t want to miss it!  In the meantime, start your day out right with Dr. Clark’s breakfast tips below.  Your body and mind will thank you!

What’s the big deal about breakfast?

A Message from Dr. Clark:  I not only have the privilege of giving medical and surgical weight loss advice every day to some pretty awesome people, I really do “practice what I preach” each day as well.  One of my daily habits is eating a breakfast which includes at least 30 grams of delicious protein.  This prepares me mentally and physically for my busy day…and keeps my appetite satisfied until my next planned meal/snack.

I not only eat this breakfast for the reasons I mentioned, I eat it because my metabolism has slowed during the night while I was sleeping and I want to get it revved up and back on track.  I also want to support my lean body mass (which ultimately supports my metabolism) and 30 grams of protein for breakfast gets me off to a great start…and closer to my daily total of 90+ grams of protein each day.   If I can do it, you can do it too – and feel great!

Over the years I have been amazed at how many people struggling with their weight don’t eat breakfast.  We have all heard that breakfast is the most important meal of the day so why would we choose to skip it?  Besides arguing that they don’t have time to fix breakfast, individuals complain that they are not hungry for breakfast.  However…research suggests (and I agree) that breakfast skippers may be more prone to overeating later in the day.  It may lead to excessive afternoon snacking, extra-large dinners and nighttime snacking.  Research from the National Weight Control Registry has shown that weight loss maintainers are more likely to eat breakfast than not.  Many people who struggle with their weight skip breakfast and skimp on lunch.  By the time they eat a decent meal, they lose control over what and how much they eat.

If you’re not hungry when you wake up, avoid snacking too much in the evening and/or avoid large dinner portions so that you don’t feel too full to eat in the morning.  I suggest that you stop eating after 7:00 pm so that you are hungry within an hour or two of waking up and that seems to work for many people.  Think of eating a morning meal as refueling your body.  It has been said that “eating at night is like stoking the fire when the demand for fuel is low”.  Give it a try and you will find that starting your day off with a healthy protein rich breakfast will set you up for a more successful day and improve your ability to reach your weight loss goals.

Breakfast ideas with 15 grams of carbohydrates or less (thanks Dawn!):

  • 1 slice whole-wheat toast, veggie omelet
  • ½  cup cottage cheese, 1 cup strawberries with 2 Tbsp. slivered almonds
  • 1 egg, 2 turkey sausage links, 3/4 cup blueberries
  • ½  cup low-carb yogurt, 3/4 cup raspberries
  • Breakfast burrito with low-carb tortilla, 2 eggs, ¼ cup cheese & salsa
  • Cantaloupe wedge & ½ cup cottage cheese sprinkled with cinnamon
  • Peanut butter wrap with low-carb tortilla, 1 Tbsp. peanut butter & sliced strawberries
  • 2 fried eggs and jicama ‘hashbrowns’

Another Great Idea from Dawn – Breakfast Burrito

Breakfast Burrito

Breakfast Burrito

Ingredients:

  • 2 large eggs
  • ¼ cup shredded cheese
  • 1 tbsp. salsa
  • 1 low-carb tortilla (e.g. LaTortilla Factory with 8 effective carbs)

Instructions:

Coat skillet with cooking spray and fry or scramble eggs.  Sprinkle cheese on top of the tortilla and microwave for 30 seconds or until cheese starts to melt.  Top with eggs and salsa and roll into a burrito.

Nutritional Information: 

28 g Protein, 11 g Carbohydrates and 320 calories.

Remember…It’s Your Life – Make it a Healthy One!

Dr. Clark’s Dieting Myths (Part 1)

Posted on August 11, 2013 by

  Bio-fuelThis week’s Webinar (Tuesday, August 6th from 6pm-6:30pm) is called “High Fructose Corn Syrup – Sweetener or Fruit of the Devil?”  If you are trying to lose weight, this webinar is a must!  Find out what’s best for that “sweet tooth” desire.  Enjoy this week’s tip sheet as Dr. Clark share some of his top dieting myths.  And enjoy our recipe this week too – Breadless Pudding.

Dieting Myth #1

“Abdominal crunches will give you a flat stomach”

If you belong to a gym, chances are that at some point you have seen someone who is overweight performing an endless amount of crunches in the hope of achieving a flat stomach.  It’s not going to happen!  There is no such thing as spot reduction.  Fat comes off all over and not in one specific area.  You can also spend time tightening up your abdominal muscles but if you have fat lying on top – you will never see them.

Dieting Myth #2

“Grapefruit, Cabbage Soup, and Acai Berry are magic foods for shedding pounds”

Fad diets usually promise fast weight loss and often cut certain foods or food groups out of your diet.  You may lose weight at first but strictly limiting calories or eliminating certain foods is difficult to follow for any length of time.  As a result, any weight lost is quickly gained back.  There is no quick fix for a lifestyle change as habits are not changed overnight.

Dieting Myth #3

“Lifting weights will bulk me up and add weight”

Only intense strength training combined with certain genetics can build very large muscles.  Resistance training is a dieter’s best friend because as you build muscle you improve your ability to burn calories. Muscle burns more calories than body fat even while you are sitting doing nothing!

Dieting Myth #4

“Red meat is bad for my health and my waistline”

Eating lean meats can be part of a health weight loss plan.  Red meat, pork, chicken or fish may contain some cholesterol and saturated fat but they also contain healthy nutrients like protein, iron, and zinc.  Protein is essential for keeping lean body mass as you are losing weight and also helps to keep you full as it breaks down more slowly than many carbohydrate foods.

Just be aware of portion sizes as one serving of cooked meat is typically around 3 ounces and that is only the size of a deck of cards.

Breadless Pudding

Breadless Pudding Guilt-free Comfort

Breadless Pudding
Guilt-free Comfort

Ingredients:

3 eggs
3/4 cup heavy cream
3/4 cup water
1 cup cottage cheese, full fat small curd
1/2 cup granulated Splenda or equivalent liquid Splenda
1 teaspoon vanilla
1/4 teaspoon cinnamon

Instructions:

Beat all of the ingredients with a mixer until as smooth as possible. There will still be some lumps of cottage cheese. Pour into a buttered 8×8″ baking dish. If desired, sprinkle some additional cinnamon on top. Bake at 350º for about 1 hour or until the top is nicely browned.

Makes 6-8 servings – Do not freeze

Nutritional Information:

With granular Splenda:
Per 1/6 Recipe: 186 Calories; 15g Fat; 8g Protein; 4g Carbohydrate; trace Dietary Fiber; 4g Net Carbs
Per 1/8 Recipe: 140 Calories; 11g Fat; 6g Protein; 3g Carbohydrate; trace Dietary Fiber; 3g Net Carbs

With liquid Splenda:
Per 1/6 Recipe: 178 Calories; 15g Fat; 8g Protein; 2g Carbohydrate; trace Dietary Fiber; 2g Net Carbs
Per 1/8 Recipe: 134 Calories; 11g Fat; 6g Protein; 2g Carbohydrate; trace Dietary Fiber; 2g Net Carbs

Common Medical Problems that Influence Weight

Posted on July 24, 2013 by

Week of July 22, 2013

Dr. Clark’s Tips for Family Weight Loss Success & Recipe of the Week

Congratulations on your decision to improve your health! This week’s Webinar is called metabolic check-up 1“Common Medical Problems that Influence Weight”.  Do you ever wonder why you work so hard and still don’t seem to be losing weight?  Dr. Clark shares information about common medical problems that wreak havoc on your weight loss efforts and helps you learn what you can do about it. You won’t want to miss this webinar!  Also, enjoy this week’s article on another very important topic and learn about our favorite healthy breakfast at CFWLS.

What Behaviors Keep You from Losing Weight?…and what to do about them!

Sometimes you know what to do and you know why you need to do it but somehow you can’t makebad habits it work in your life.  This is likely due to habits or behaviors that are comfortable or just “easier”.  Not many people really like change – especially if you have memories of deprivation. However, with the knowledge you have learned here, you can see that deprivation isn’t necessarily a good thing.  If you eat the right kinds of foods in the right combination, you will be quite satisfied (that is if you take the time to ask yourself if you are “really” hungry).  Couple that knowledge with changes in your behavior and you have a recipe for success!  At CFWLS, here are some of the more common behaviors that we find prevent people from losing weight (unfortunately, there are more but don’t despair – we can help you overcome them).

 

  1. Level of Commitment – If you want to have good weight loss, you cannot just “kind of” try to lose weight.  You either want it or you don’t, and commitment is crucially important.  Your commitment is closely linked to your motivation which is generally linked to your short and long term goals.  So start with setting realistic goals and imagine yourself at the “finish line”.  Write your goals down and make sure they are time limited (i.e. I will lose 10 pounds in 5 weeks and decrease my body fat by 1%).  Post the goal where you will see it a lot!  Employ the support of others and you are on your way.

 

  1. All or Nothing Attitude – This is such a common thing.  You get all excited to start your new lifestyle on Monday which includes an entirely new way of eating, exercise for 1 hour 5 day/week and no more desserts.  Hmmm – does that seem realistic to you?  The truth is – life happens – and you need to allow yourself to respond in a flexible way so you don’t end up guilt ridden when things turn south.  Those with an all or nothing attitude will throw in the towel, start eating, skip exercise and “try again” on Monday instead of making an allowance for this hiccup.  Does any of this sound familiar?  Baby steps will result in accomplishments that increase your motivation and guide you on a steady path to short and long term goals.

 

  1. Lack of Sleep – Studies show that you need about 7 hours of sleep each night.  Inadequate sleep has been shown to interfere with metabolism of carbohydrates and as a result, cause high blood glucose levels which increases insulin levels and results in fat storage (not good).  It has also been shown to decrease leptin levels which affects our appetite (causes us to crave carbohydrates).  Another significant effect is reduction in our levels of growth hormone which can result in storage of fat as well.

 

  1. Saboteurs – This is a very expansive topic.  Saboteurs can consist of yourself (yes – your negative self-talk), others (friends/family/acquaintances) or situations (vacations/holidays).  The trick is – you have to let them sabotage your weight loss efforts.  This means that you need to be able to identify saboteurs (people or situations) and know how to deal with them.  This ability to stay in control is easier said than done.

 

When you are faced with sabotaging thoughts or situations, you can do a few things.  First, you can give in (this will never help you reach your goals). Second, you can run or avoid them (this is sometimes a viable short-term option as you navigate your way through how to better manage them but will not be a long term solution).  Third, you can learn to turn those sabotaging thoughts or situations into something helpful instead.  This takes work/practice (but is very worth it) and often the help of a coach such as the ones at the Center for Weight Loss Success or if necessary, a clinical psychologist.

 

The Most Common Breakfast of CFWLS Staff

Ingredients:Choc shake

Chocolate Weight & Inches Meal Replacement Shake

12 to 14 oz cold Water and Ice

 

Directions:

Start with cold water (keeps powder from sticking to the bottom).  Add packet of Weight & Inches and the rest of the water (add ice if desired). Shake or Blend. You can drink it directly from a large cup or transfer to a travel cup. Cat Keller likes to add some instant coffee, others drink it straight up & Dr. Clark doesn’t get to eat until the afternoon so he adds a Chocolate Mint/Pudding Shake for added protein (keeping him even more satisfied).  Others add flavor drops (available in the CFWLS store too).  Drink & go!

Nutritional Content: Calories 200; Net Carbs 14g; Protein 29g…satisfaction – 100%

Anna’s Magical Number

Posted on December 07, 2011 by

What's your magical number?

What’s your magical number?

Sometimes numbers can be magical.  I knew somewhere inside that I have always believed it even though my rational mostly insisted they were only important. Numbers are important. We need them for finances, schedules, sciences, systems and basically everything. Obviously numbers are very important in weight loss as they help track proteins and carbs and of course, the scale. I certainly have had a number in my mind for a long time and that number has represented a clothing size. As I ate my way through the last decade, I imagined that if I reached that goal number, my size ________, that I would be happy and satisfied with my appearance. It was the magical number.

A funny thing has happened during the past few months in the CFWLS Weight Management University. I spent all of my time paying attention to the ‘important’ numbers, monitoring proteins and carbs and calories. Perhaps too intently, I was watching the numbers on the scale like a hawk. Of course, I did realize that my clothes were all looking baggy and not fitting properly. Anxious to arrive at the end of the journey, I was so focused on the idea of losing more before buying new clothing that I was having trouble feeling satisfied.

Then last week a friend of a friend of a family member passed on some clothing they no longer wanted. The original giver had no idea that I had lost any weight and in fact, doesn’t know me at all. When I opened the bag I was instantly pleased at the quality and attractiveness of this donation. That is until I picked up a pair of pants and read the size tag. There was that number, my magical number. My heart sank as soon as I looked at it because I was sure that they would never fit. I almost cast them aside, but then I figured why not try? So I did.

Imagine my surprise when not only did they fit, but they were roomy too. As unbelievable as it may sound my rational mind took over and told me that it was a fluke, surely the pants were mislabeled. It’s the honest truth….I was justifying how impossible it was that I had succeeded at a goal I wanted for ten years. Needing more conformation, I pulled out another pair of pants (and even another after that) and slipped into them with the same excellent results. Wow. Size ____? Really? Yes, really.

I realized then that sometimes we can miss the magic that exists in the moment of accomplishment if we are only looking ahead to the finale. It is important to stop and take a breath and soak in all you have achieved. To take a look around and see what right choices have brought you to the place you have arrived at and to appreciate the support and encouragement that have helped you on the way. It’s important.

My time in the program is not over, and my weight loss is not finished. I still have more goals ahead, and I feel confident that I can achieve them now that Dr. Clark has given me the tools I need. But I can take this moment to feel satisfied. The numbers don’t lie and that’s just magical.

Mary Ann Cruises on.

Posted on November 09, 2011 by

Mary Ann on her cruise. Fun times!

Mary Ann on her cruise. Fun times!

Well the prodigal Weight Loss University virtual student has returned! I have missed my interactions with all of you and my counselor, Dawn. However, the lessons I have learned have not been far from my thoughts and daily practices. I hope this finds all of you healthy and thinner!

I have been busy. I wanted to reach my goal weight of 145# by the time I went on my cruise in October.

Guess what, wait for it, here it is….sorry to say, I only got to 148# as my lowest weight the day before I left.

Now I’m home and trying to get back on track. Not exercising like I should is a big factor I’m sure. I tried to stick to portion control, good choices (the seafood was to die for!), and I even went to the fitness center 4 days out of 7. I can’t take full credit for that though; that’s what happens when you travel with a co-worker who is young, fit and driven!! After the first 2 days of having those foofy drinks of the day, I gave up the calories in favor of low carb beer. Had to have something to drink while laying in that awesome hot sun and Caribbean breezes!

I haven’t been able to watch many of Dr. Clark’s webinars due to vacation and long work hours but hopefully that will get under control next week. So I am trying to catch up.

Mark (hubby), left for the Philippines on Sunday to see his mother, so I am on my own for a month. I will use this time to exercise and get my routine back. I’ll miss him, but this gives me the opportunity to pick up the slack and lose those 4# I gained while on vacation. Some old bad habits came back, snacking, not writing down what I eat and indulging in foods that have kicked my carb cravings into high gear. Aaarrgh! Why is it so easy to gain and so hard to lose??

I know the answer Dr. Clark…but it feels good screaming the question sometimes. Ah, here’s the reason, fine dining and lots of it!

Think thin and I will have better results next time and I hope you all do, too!

MaryAnn visits the Philippines.

Posted on August 16, 2011 by

Well, I apologize; I have been MIA for a couple of months! There have been lots of things going on and lots of things that have gotten in the way of my past diligence with blogs, exercising, journaling, homework, etc. Yes, I recognize these as all excuses for the stall in my weight loss success. I must say that reading Anna’s success in her commitment to the Weight Loss University program, and reconnecting with Dawn have renewed my commitment to me and reaching my goal. As I have said before, “I’m putting my big girl panties on and dealing with it!”

Philippines- where MaryAnn visited

Philippines- where MaryAnn visited

In June Mark (hubby) and I went to the Philippines for 2 weeks to visit my mother-in-law and all of Mark’s cousins, Tita’s (aunts) and Tito’s (uncles).  The plane trip was long (13 hours total) and brutal, but it was an awesome trip! It was hot and humid, no AC except in the bedroom, so I think I sweated off any excess pounds! We did walk 1-2 miles every day early in the morning and drinking water was never an issue! The food was delicious and plentiful, especially the deserts. Dawn had good advice before we left and I was able to maintain a small weight gain (2 lbs) by portion control and eating more meat at meal than rice. Probably the weirdest food I had without knowing what it was cow brains!

I thought I could challenge Dawn by asking her the carb content for this and she wowed me when she actually knew! FYI, cow brains have 0 carbs, 10 grams of protein and 108 calories per serving. Is she good or what! I have lots of pictures on my Facebook page if anyone wants to take a look. There is just too much to tell and a picture is worth a thousand words!

When we returned home it was a slow trip back to reality. I started a new job which is more of a mental challenge than a physical one. I now do outcomes for the Emergency Dept. It’s an office job and I miss the physical activity of working on the floor. I now work 5 eight hour days instead of 3 twelve hour days a week and it has been a challenge to exercise like I used to and I find that I have lost focus.

Dawn has been very supportive in helping me get back on track. It takes so little to gain back weight and so much to lose it again. But, I have stayed below 160# which I am happy about. So I’ve reaffirmed my goals, I’m back in the game and by God, I WILL SUCCEED!

I know this was long, had a lot of catching up to do. Enjoy the rest of your summer and we’ll talk again soon. I have a cruise coming up in October and I will look and feel good!

Dog Days of Summer

Posted on August 01, 2011 by

Whew! It sure is hot outside! These are what I call the ‘dog days of summer’ and they are the hottest part of the year here in Virginia. No one really wants to go outside (especially me) and exercising is harder in the hot weather. At least that’s my excuse. It’s a pretty good one too!

As I enter the second month of the Weight Management University program I find myself dreaming of fall fashions (and cooler weather). My weight continues to drop and I find that some things in my closet fit better than they ever have, prompting me to consider a shopping trip for the upcoming season. It is exciting to see the changes that are happening to me physically and as an added bonus even my mental attitude is improving. This might be because I am not so sedentary and tired anymore. The WMU program has eased me into all new eating habits and now after 7 weeks I automatically reach for the ‘right’ kinds of foods without even thinking about it. It has been a fairly smooth transition into healthier habits although I did have a bump in the road a couple of weeks back.

Although I was following the program parameters I hit a plateau where the scale refused to move for over 2 weeks. I must admit I was a little frustrated. Then came Dawn to the rescue! She helped me understand the causes behind plateaus and the variety of options that can help overcome them. Instead of trying just one, I applied multiple techniques and in just a couple of days the numbers on the scale starting dropping again. Yay!

I think it is absolutely wonderful that a place like the Center for Weight Loss Success exists, because in the past I would have simply thrown in the towel when my weight loss stopped and gone back to my old ways. It means everything that someone is standing by you to answer important questions, to cheer you on, and to simply listen. That is the surely the difference between failure and success.

So on to my next goal, which is to exercise more often. I look forward to walks in the park in the crisp autumn air but for now it’s the air conditioned indoor gym for me, doggone it!

Anna joins WMU

Posted on June 27, 2011 by

Anna begins her journey.

Anna begins her journey.

My name is Anna Nowak and I am a new member of the CFWLS Weight Management University program. I have spent the last few months watching the success stories unfolding at Dr. Clark’s Center and during that time I began to believe that I could be successful at weight loss too.

The day I signed up I had no idea what my weight or BMI was because I have spent years avoiding the scale and the truth is that I am very overweight. It has been easy to ignore weight gain when I can find pants with elastic waist bands and large shirts that cover my belly. However, it has been much harder to ignore the constant fatigue and back pain that accompanies too much weight and too little physical activity. It is way past time for a change!

So, the first day on the scale was a real eye opener. The scale read 194 pounds with a BMI of 32 (that is a body fat count of 39 %)….good heavens!

Now, I have not always been a ‘big’ girl. My younger years were slimmer although the weight has progressively crept up over the years. I have tried many diets to try to regain control, but as soon asI stopped the program, the weight returned or even increased! I also cannot even count how many times I bought a gym membership with the best intentions, only to stop going after the first few weeks.  So with a track record of failure it was pretty easy to justify not even trying.

In any event, I decided to face my fears and overcome my excuses and join the program. My first visit with Dawn was awesome. She gave me great information and listened, really listened to my issues, concerns, and questions. She encouraged me to join in the Lifestyle Education and Group Fitness classes and I am glad she did. The educational classes offered a lot of detailed information and answered questions that I didn’t even know I had. The fitness classes are challenging because of my poor level of fitness but everyone is so supportive and encouraging and the instructors help you modify exercise to suit your abilities. I am already doing activities that I thought I might never be able to do again. My energy levels are increasing and in the last 3 weeks I have managed to lose 8 pounds!

Although things are a challenge, so far nothing in the WMU program has been beyond my ability to do, and best of all is the support and encouragement I receive from both the CFWLS staff and the other members. I feel that has probably been the missing ingredient in every other program I have ever been in before- folks cheering me on.

I am looking forward to the weeks to come as I get lighter and stronger. I understand that it will take time, but every little bit adds up. I am also setting mini goals as well as big goals and the great goal setting tips given to me by the Center have really helped me keep my focus. My next immediate goal is increasing my fitness by walking at least 5000 steps a day and working out at least 3 times a week. I will keep everyone posted on my progress. Thank you, CFWLS, for making this journey possible!

Mary Ann vs the Carbs

Posted on June 21, 2011 by

For the love of Strawberries! Photo by ilkerender

For the love of Strawberries! Photo by ilkerender

Wow, has it really been over a month since my last blog? Sounds a lot like confession doesn’t it?! So much has been happening lately. It’s so true that once you break a routine, it’s harder to get back on track. I am happy to say that the sun has finally decided to shine in Ohio! However, we had to go to Tennessee in May to get a jump on warm weather and sun. We visited with Mark’s brother and his family and were treated to some great southern cooking. I was marginally able to stay on track. I swear everything that tastes good is high carb and sugar! At least it did there. I was able to offset not so good food choices with lots of hiking in the mountains and some exercise at the fitness center where we stayed.

Once home, I was amazed at how just a few days of eating foods I have avoided brought back hunger and cravings that I had previously conquered. Dr. Clark speaks the truth about carb sensitivity, (no surprise there)! Then there was my birthday, which included a yummy strawberry cream cake from my “friends” at work, followed by Mark’s birthday and his favorite ice cream cake and then Memorial Day with the first cookout of the season with grilled hot dogs, brats and hamburgers which don’t taste the same without a bun and all the “fixins”! Do you see where I’m going with this? I was doomed!

Fortunately my next Weight Loss University chapters were on Carbohydrates and Behavior Modification: Stress and Self Talk. So it was time to hunker down and refocus. Did I add that I was also in the process of interviewing for a new position at the same time? Talk about stress! It was hit or miss with my food journaling and exercising was sporadic. I needed my phone consultations!

Hunger was the hardest to overcome. Chromium helped but I still have weeks where I want carbs. So I put my big girl panties on and dealt with it. The positives are; I reaffirmed my goals, did my homework and reconnected with a new counselor. Dawn has been great and I was amazed at how much I relied on those phone consults to help me over the rough spots. She’s my lifeline to staying focused and problem solve. I am happy to report I am down to 155.6#. Can you see me doing the happy dance?!

On to my next challenge. We are leaving tomorrow for the Philippines to visit my husband’s mother and family. We’ll see how well I can follow the advice Dawn gave me.

Hope you all are having a good summer and look fabulous in your shorts and bathing suits! Off to bed……Mary Ann

Mary Ann takes on the “Peeps”

Posted on May 07, 2011 by

HAPPY EASTER EVERYONE!

Happy Easter to all our “peeps”!

Happy Easter to all our “peeps”!

Ok, I’m a bit late; you’ll have to forgive me as I have had computer issues and had to solve them by getting a new laptop. So now I’m better, faster and poorer!

The good news is that even after indulging in a bit more Easter candy than I should have, I got back on track and have at least maintained my weight at 159 pounds. Instead of chastising myself for knowingly buying and eating my favorite Easter treats, I hung my head in shame for a short period of time and “put my big girl panties on” and dealt with it. (That’s one of my favorite sayings!) I hope all of you fellow dieters had a good Easter and did the same; either stuck with your plan or recognized the indulgence and moved forward.

Since my visit to Virginia, I have been a tad wishy-washy with food journaling,exercising and sticking to my plan. I am in between counselors and have lost some discipline. Luckily, I had 2 chapters to review from the Weight Loss University and the newsletter from the Center with expert advice on preparing for events.

Once again this is just what I needed! The chapter on “Behavior Modification: Stress/Self-Talk and Goal Review” put me back on track. I am at a point where I have lost just enough weight to be noticeable, and it is too easy to cut myself a little slack in food choices. So, I took to heart the positive self-talk and gave myself some “tough love”!  That’s kind of like hugging and slapping yourself at the same time. In other words, I have gotten this far (down 15 pounds), and I don’t want to stop now. I am almost halfway to my goal weight, time to pick up the pace and get back on track and reaffirm my goals. I can’t say enough about how helpful the tools and information have been for this old dog to learn some lifetime lifestyle changes!

By the way, how was the grand opening celebration? I am sure those of you who attended were glorious in celebrating your successes with Dr. Clark and his great staff. I can’t wait to see pictures so I can enjoy it from afar!

Think spring, think thin and I hope to God this rain stops soon and the sun shines!